The Bulletproof Executive, Dave Asprey, recommends that men eat eight to ten tablespoons, and women six to eight tablespoons, of fat per day. Or, about 50% of calories from fat.
That seems like a lot.
It probably sounds psycho to most people. But not to us, who know how important fat is for cell membrane construction and function, hormone production and balance, and energy and focus.
Between my morning coffee and dinner, I eat about seven to eight tablespoons of butter, plus other fats from meat, coconut oil, etc. to satiety. That looks like around nine tablespoons for me. So, Asprey may have a good number.
But it’s not like I went from a “normal diet” to nine tbsp of fat in a day, or even a week, or even months. Over the course of the first year that I started to drink butter coffee, I gradually went from two tablespoons to four to six. I just went by feel.
How hungry, how tired, how sore was I from the previous day? How did it make me feel to blend in more or less butter in my coffee? Was I going to have a long day, an emotionally difficult or demanding schedule, or a big training session?
Butter coffee has been the start of my nutrition and daily ritual almost every single day for the past four years. Getting good fat, lots of it, changed my life in every critical aspect I can imagine. My mood, my focus, my strength have all fundamentally changed because of it. Eating this way is something that I’ll perpetuate for the rest of my life.
I don’t say this to brag. And I’m not saying you should be eating nine tablespoons of fat tomorrow. I do want you to know it was a journey of trial and error before I got it just right, to my liking and to the best performance enhancement for me. If you get it down in one try, more awesome.
Either way, getting that much good fat through each day is hard enough. Butter coffee is one of those incredible life hacks that can get you there. It’s also a hard one to make a regular part of life. Understandably so.
It’s hard to make it to go. The coffee cools, the butter congeals, and you end up with a lava lamp by the time you get to work.
First, make it quick. Once your water’s hot enough, brew the coffee immediately and promptly blend everything, then pour it into the thermos as soon as the coffee is blended. No delays, screw on the tops, keep the heat.
Second, blend it for a full twenty seconds. That means if the second hand on the clock is at 12, you blend until it’s at 4. This breaks the fats down better and the coffee stays in tact longer.
Third, get a good thermos. I use Thermos. Also Zojirushi.
Butter based on feel
You don’t have to stick with a specific amount. Two tablespoons for two cups of coffee is a good starting point. After a while, your body adjusts to digesting fat and can probably handle more of it. Try more to get it creamier, if you dare.
Caveat: there is a limit to how much butter a certain amount of coffee will hold. A couple of days ago I plopped eight tablespoons into a liter of coffee. The fat started to stick to the sides of my mug. Not a bad thing, though. I just drank it faster!
Really, you can add more if needed. When you feel drained from the training session the day before, a mighty dose of fat can revamp your energy and aid in the recovery process.
Brew by the clock
Get the coffee acidity just right by playing around with how long you’re allowing your beans to steep, and how hot the water is. I don’t settle for overdone coffee. It upsets my stomach and makes me weak. Find the sweetest setting for the coffee that tastes right and feels awesome. I set the kitchen timer to three minutes for my French Press, so I don’t forget it in the midst of measuring out my powders like a mad scientist.
Increase MCT oil by increments
Now here’s where you want to be more delicate. Make adjustments incrementally. I mean a half or quarter teaspoon at a time. Other than inspiring you to excrete immediately if you have too much, MCT’s in excess can get you in a sort of brain overdrive. When I skipped from one teaspoon to one tablespoon, I got the runs and felt slightly dizzy for a couple hours.
With that being said, it is amazing fuel for your brain and the rest of your body. Sugar is not the only fuel source for your brain! C-8 and C-10 fatty acids (MCT’s) get converted into ketones and work like jet fuel. It’s the same metabolic process as when you are in fasting, when your body starts to use it’s fat reserve as energy.
You can also tinker with the type of MCT. There are C-8 isolated oils out there, which are most easily used by the brain. I’ve been using this form for a couple of years now and it is quite intense, and much more direct than regular MCT (C-8 and C-10 combined). I take just under a tablespoon of C-8 oil and I feel great.
Find your sweet spot!
I love talking with friends about how to make butter coffee better. It’s one of my favorite topics. So if there’s anything you’re wondering about for making butter coffee, just let me know. I’m more than willing to help you figure it out.
To powerful living,
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